Hypertension or high blood pressure, is a common health problem which can lead to serious complications if left untreated. Luckily, lifestyle changes such as regular exercise and dietary choices, can play a main role to manage and reduce blood pressure. There are some natural tips which can lower blood pressure.
DASH diet- The Dietary Approaches to Stop Hypertension (DASH) diet emphasizes whole grains, lean proteins, fruits and vegetables while limiting sodium intake.
Over time, this balanced diet can help to reduce blood pressure.
Reduce salt intake- By consuming less salt can have a profound effect on blood pressure. Be aware of restaurant and processed foods, since most of the time it contains high levels of sodium.
Potassium-rich foods- foods which are high in potassium such as sweet potatoes, bananas and leafy greens can counter the effects of sodium and lower blood pressure.
Magnesium and calcium- Dr. Vishesh Kasliwal, MBBS, DEM and Founder, Medyseva says, for blood pressure regulation, almonds and dairy products are essential because they contain minerals.
Regular exercise- By engaging in regular physical activity can lessen blood pressure by strengthening the heart and improving blood vessel function. Minimum 150 minutes of exercise is recommended per week.
Aerobic exercise- Activities such as cycling, swimming, jogging and walking are excellent to control blood pressure and cardiovascular health.
Strength training- Incorporate resistance exercises to build muscle, which can help your body to burn calories more efficiently.
Stress reduction- Chronic stress can contribute to high blood pressure. Practice relaxation techniques such as yoga, meditation or breathing deeply to manage stress.
Limit alcohol – By consuming excessive alcohol can raise blood pressure. If you do so, then drink in moderation.
Maintaining a healthy weight- Loosing excess weight can significantly reduce blood pressure. By exercising often and consuming a healthy diet will help to maintain and achieve a healthy weight.
Monitoring your blood pressure- To track your progress, regularly check your blood pressure, so that adjustments can be made if needed.
It’s very important to remember that lifestyle changes take some time to show results. Before making significant changes to your diet or exercise routine, consult your healthcare professional especially if you have underlying health conditions. By following these tips into your daily life, you can take steps to lower you blood pressure naturally and improve your overall well-being.
